Dumbbell Back & Biceps Workout
General
Beginner
None
Plan Details
The Dumbbell Back & Biceps Workout routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner, 2-day strength training plan for the back and biceps. Allow 2-3 rest in between training sessions, while you train your other major muscle groups. All pulling exercises for the back and biceps muscle groups will be performed with dumbbells only. There are six dumbbell exercises per workout session. These training sessions should take you between 52 to 55-minutes to complete. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Session 1: Back & Biceps Only
Est. 52 min
6 exercises
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,10,12 Reps
Thu
Session 2: Back & Biceps Only
Est. 55 min
6 exercises
Dumbbell Deadlift
1 Set
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 14,12,10 Reps
